As a 10 year old boy, I was rudely introduced to Mommy Strength when my mother, fed up with her two squabbling sons, picked us both up…tucked one underneath each arm…walked us inside the house and proceeded to explain why the fraternal-fisticuffs were going to stop and brotherly love would become the new normal in her house.

Needless to say, both my brother and I were more than a little freaked out by how easily my Mom totally wo-manhandled the two of us.

Mommy strength isn’t about developing perfectly perky biceps…it’s about being able to perform the world’s most difficult job to the best of your abilities.

And here are 4 strength tips designed to maximize your Mommy Strength ...without turning you into a She-Hulk.

1.  Compound Movements

Don’t waste your time with bicep curls and tricep kickbacks. Focus on multi-joint movements that use a group of different muscles to perform the movement. Here are some of my favorite compound movements:

2.  Core Strength

One of the unfortunate truths about our bodies is that the lower back is treated like the runt of the litter by the rest of the muscles and joints. For example, if your legs are tired or too weak to perform a movement, it will shift some of the effort to the muscles of the lower back. And your lower back will happily (or unhappily) take the load.

Unfortunately, when your lower back is tired or sore, none of the other muscle groups are as willing to take the load. The lower back is stuck with the work…and this leads to pain, inflammation, swelling, spastic muscles and more pain.

To prevent this from happening, Moms who want to be Mommy Strong should spend time developing their core strength. Here are some of my favorite core exercises:

3.  Joint Mobility

Strong Mommies don’t have time for the stiff necks, sore lower backs and achy shoulders that come from lugging two squabbling kids in from the back yard.

That’s why they need to…

  1. Tenderize stiff muscles,
  2. Eliminate muscle imbalances, and
  3. Prevent structural damage caused by #’s 1 & 2

Here are some of my favorite techniques for keeping Strong Mommies pain free.

4.  Posterior Chain Strength

As a personal trainer, I am always meeting new clients who have decent strength in their arms, abs, and quads…but are much weaker in their upper back, lower backs, hamstrings and booty.

This imbalance between the muscles on the front of your body (anterior chain) and the muscles on the back of your body (posterior chain) will lead to all sorts of problems down the road.

Here are some of my favorite posterior chain exercises:

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